Friday workout

First Friday of February workout:


-20 minutes of warming up on the treadmill. It took me 10 full minutes to even start sweating! My heart rate was 91 while I ran at 6.5 .. I was friggin comatose!


Circuit 1: 2 sets 12 reps, bigger kbells 3rd set (18lb/26.2)
-Windmills w/18lb kbell
-Upright row w/18 lb kbell
-Bicep curl w/18 lb kbell
-Suitcase squats w/ 2 18lb kbells


Back to the treadmill:
-1 mile in 7:59
-hit 1.5 miles in 12 minute
-ran slower, cooled down til i hit 15 minutes


Circuit 2: 3 sets 12 reps, increase weight each set
Lat pull down
Tricep extension w/rope
Stiff arm lat pull w/rope


Deadlifts:
Warm up: deadlift w/ bicep curl 15 reps 45lbs
Deadlift w/ bent over row 12 reps 65 lbs
Deadlift 95 lbs 12 reps
Deadlift 135 lbs 8 reps


Squats:
Warm up: squat 45 lbs toes slight turn out 15 reps
split squat 45 lbs 10 reps each leg
squat 65lbs 12 reps
squat 95 lbs 12 reps
squat 135 lbs 6 reps


This was SUCH a HARD workout for me, and somehow i burned like 500 calories in OVER an hour. My heart rate was super low the whole time, but i KILLED myself and felt the burn.. it also felt REALLY good to crank out a quick mile like that since I've been nursing this stupid old lady hip!


Operation booty 2012! Hoping to become BOOTY BY LIZ quality...


XOXOXO
Happy lifting